Ahh a recipe that makes you feel like a kid again. Something about chicken tenders (aka chicken fingers) makes you feel young again. Today we are doing a fun spin on them and making pistachio crusted chicken tenders!
They are double-breaded and baked, making them crispy on the outside, while staying tender in the middle, and a healthy option as opposed to the typical ones you find at restaurants. The breading is made from ground pistachios, shredded coconut, and ground ginger. With the addition of being coated in egg and coconut flour, they come out really crispy without any frying needed.
If you have children or picky eaters, they won’t ever be able to tell they aren’t fried and coated in flour. These baked chicken tenders are perfect for some football (or any sport) watching, meal prep (the leftovers save great in the fridge), or a quick and easy weeknight dinner.
Why we love these pistachio chicken tenders
- made from just 6 easy ingredients – the breading is a pistachio and coconut mixture that acts as the “breadcrumbs” and crisps up perfectly (no flour needed).
- ready in about 35 minutes – once you get your assembly line set up, it is smooth sailing and they come together quickly
- baked and not fried for a healthy alternative
- great for the whole family and picky eaters!
- low-carb, gluten-free, paleo, and Whole30, although no one would know if you didn’t tell them!
Ingredients
- chicken tenders
- pistachios – ground up and used as the second round of the breading
- shredded coconut – mixed with the pistachios and adds a touch of sweetness
- coconut flour – for the first round of breading
- eggs
- ginger
- salt and pepper
How to make pistachio crusted chicken
- Preheat the oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper. Place a wire rack on top of the parchment paper and spray with cooking spray/oil (necessary to help them not stick) to help with even airflow.
- Make the breading. First, add the pistachios to a high-powered blender, Vitamix, or food processor. Pulse until nuts are coarsely ground but a little texture remains, about 30 seconds. You don’t want fine flour, but still some texture to the mixture – most will be ground, but you want some texture with small pieces of nuts in there. This will add crunch to your breading.
- Set up an assembly line. In a medium shallow bowl, mix together the ground pistachios, shredded coconut, ground ginger, and a little salt and pepper. Place the coconut flour in a separate shallow bowl or plate. Next, whisk the eggs in a shallow bowl.
- Bread the chicken. Dip chicken in the coconut flour and roll around to fully coat. Then dip it in the eggs, fully coating. Last, roll in the pistachio mixture, fully coating. Place on the baking sheet. Repeat with remaining chicken.
- Bake. Bake for 20-25 minutes until golden brown and cooked through.
- Enjoy! Serve with dip and sides of your choice.
Can I cook these in an air fryer?
To cook chicken tenders in your air fryer basket, spray the bottom with some oil and place on a single layer spreading out evenly. Set to 375 degrees and cook for 15-18 minutes until cooked through. You will probably have to do them in a few batches depending on how big your air fryer is.
What to serve with pistachio crusted chicken
What are chicken tenders without French fries?! Here are a few options for what you can serve with them:
- french fries – we love air fryer fries!
- dip – ranch, honey mustard, ketchup, or your favorite dip!
- veggies
- use them on top of a salad as the protein source
- with some roasted veggies
- inside a wrap or sandwich
Storage and reheating
- refrigerator – first, let the tenders cool completely. Add to a sealable airtight container and store in the fridge for up to 4 days
- freezer – let them cool completely and place chicken tenders on a large plate or baking sheet. Place in the freezer and let freeze for 2 hours or until hardened. This will help ensure they freeze individually and won’t stick together. Transfer to a large bag (we love these reusable silicone bags) and freeze for up to 3 months. Defrost them by placing them in the refrigerator.
- reheating – reheat in a 350-degree preheated oven for 10 minutes, in the microwave (they won’t stay as crisp) for 1-2 minutes, or in the air fryer for 10 minutes.
Substitutions and additions
This recipe is pretty straightforward and can be changed to your liking. Here are a few suggestions:
- chicken – if you can’t find chicken tenders, you can also use boneless skinless chicken breast that you just cut into strips. I’ve done this plenty of times, and it works the same.
- nuts – if you don’t like pistachios or don’t have them on hand, try a different nut (cashews or almonds would work well). It will 100% change the flavor, but will still work the same.
- shredded coconut – if you can’t have coconut or don’t like it, you can try to skip it and double the nuts. I haven’t tried it, but it should work. The flavor will be totally different though.
- flour – coconut flour is absorbent and I like using it as the first breading, but you can substitute almond flour or all-purpose flour.
- spices – add more spices like garlic powder and onion powder for a little more flavor.
More healthy chicken recipes
- buffalo chicken tenders
- peanut butter chicken
- thai coconut chicken curry
- healthy chicken pad thai
- chicken fajita casserole
- chicken and broccoli stir fry
And if you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
Pistachio Crusted Chicken Tenders
Baked pistachio crusted chicken tenders have only 6 ingredients, come together in 35 minutes, and make a healthy and delicious alternative to your standard chicken tenders. They are super easy to make and are gluten-free, paleo, and Whole30.
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ingredients
- 1 1/2 pound chicken tenders
- 2/3 cup shelled pistachios
- 1/2 teaspoon ground ginger
- 1/2 cup unsweetened shredded coconut
- 1/4 cup coconut flour
- 2 large eggs, whisked
- salt and pepper, to taste
- for serving: honey mustard, ranch, ketchup…
instructions
- Preheat the oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper. Place a wire rack* on top of the parchment paper and spray with cooking spray/oil (necessary to help them not stick) to help with even airflow.
- Make the breading. Add the pistachios to a high-powered blender, Vitamix, or food processor. Pulse until nuts are coarsely ground but a little texture remains, about 30 seconds. You don’t want fine flour, but still some texture to the mixture – most will be ground, but you want some texture with small pieces of nuts in there. This will add crunch to your breading.
- Set up an assembly line. In a medium shallow bowl, mix together the ground pistachios, shredded coconut, ground ginger, and a little salt and pepper. Place the coconut flour in a separate shallow bowl or plate. Whisk the eggs in a shallow bowl.
- Bread the chicken. Dip chicken in the coconut flour and roll around to fully coat. Then dip it in the eggs, fully coating. Last, roll in the pistachio mixture, fully coating. Place on the baking sheet. Repeat with remaining chicken.
- Bake. Bake for 20-25 minutes until golden brown and cooked through.
- Enjoy! Serve with dip and sides of your choice.
notes
*if you don’t have a cookie drying rack, you can just bake them right on parchment paper.
nutrition
Nutrition Facts
Pistachio Crusted Chicken Tenders
Amount Per Serving (1 serving (1/6 of recipe))
Calories 301
Calories from Fat 140
% Daily Value*
Fat 15.6g24%
Saturated Fat 6.1g38%
Polyunsaturated Fat 2.7g
Monounsaturated Fat 4.9g
Cholesterol 145mg48%
Sodium 164mg7%
Potassium 679mg19%
Carbohydrates 8.5g3%
Fiber 4.2g18%
Sugar 2.6g3%
Protein 32g64%
Vitamin A 39IU1%
Vitamin C 0.5mg1%
Calcium 32mg3%
Iron 1.8mg10%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?If you make this recipe or anything from Eat the Gains, leave a comment and rating to let people know how you liked it! Also, make sure to post it and tag me so I can see all of your creations!! @eatthegains and #eatthegains on Instagram!
Katherine says
Unsweetened coconut?
Kelly says
Yes! I will clarify it in the recipe – thanks for catching that!
Dad says
Loved them
Kelly says
Glad I got to make them for you!
Ellie says
Just made this! So yummy! Fun & different spin on chicken tenders.
Kelly says
Glad you enjoyed them Ellie! I love the pistachios as well to change it up. Thanks for trying them!
Lindsay Lacey says
These chicken tenders are AMAZING! They were simple and quick, and my family loved them so much that we made them three times in two weeks! We served them but sticky rice and a tropical slaw. We also used the recipe and subbed halibut (bringing us to a whopping 4 times cooking this in about three weeks) and it it turned out so good. This will be a regular menu item in our house!
Kelly says
That makes me so happy to hear!! Glad you enjoy the coating so much. Thanks for trying them Lindsay!
Tina says
Can this be made with raw pistachios? Your ingredient list doesn’t specify. Thanks!
Kelly says
Yes, either raw or roasted should work! I believe I used roasted when making these!